Bootcamp- 15 OCT (Mon)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

20 min AMRAP:

10 Burpees
25 Airsquats
50 mountain climbers (2 count- 50 each leg)
25 Push ups
5 pull ups

10 Min Abs and Gluts:

1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 russian twist (12 each side)
100 fire hydrants (50 each leg)

Weekly Challenge/Nutrition tip:

Drink 8 glasses of water per day! 64 oz. total. Carrying a large water bottle around with you wherever you go.

Quote:

"Those that mind don't matter and those that matter don't mind"

Bootcamp- 11 OCT (Thur)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

40 walking lunges (20 each leg) with dumbbells in hands
21 push ups
42 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
18 push ups
36 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
15 push ups
30 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
12 push ups
24 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
9 diamond push ups
18 V sit ups
40 walking lunges (20 each leg) with dumbbells in hands
6 dive bomber push ups
12 V sit ups

Total: 240 lunges, 81 push ups and 162 sit ups

Nutrition Tip:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
CrossFit Cofounder Greg Glassman

This is the idea behind the paleo diet you may have heard of...I am not a fan of "diets" per say, but instead a SUSTAINABLE lifestyle change. So, clearly this is not sustainable (for me anyways and probably the average joe), especially in regards to saying no sugar (especially for those like me with a sweet tooth). It is however, an easy mantra if you can't remember what you should and shouldn't eat. Also, meats are great, but eat lean meats whenever possible- chicken, turkey, lots of fish.

Quote/Verse of the day:

"You want me to do something... tell me I can't do it". -Maya Angelou

Bootcamp- 10 OCT (Wed)

Warm up: Quick warm up...jump ropes, high Knees, jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

As many rounds as possible in 30 min (AMRAP)

Run lap (.62 mi)
50 back ext on physio ball
50 chair dips

*broken into 2 sets of 25


Nutrition Tip:

Use smaller plates.

Quote of the day:

"You miss 100% of the shots you don't take". -Wayne Gretzky

Bootcamp- 8 OCT (Mon)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

20 sec on/10 sec off for total of 4 min each exercises (TABATA)

Burpees
Ring Rows
Air Squats
Mil Press w/dumbbells
Dumbbell Swings


Weekly Challenge:/Nutrition tip:

Don't eat past 8:30pm!

Quote/Verse of the day:

"I can do all things through Christ who gives me strength" Philippians 4:13

Bootcamp- 4 OCT (Thur)

Warm up: .62 mi lap

Workout:

Alternate 1 min versa climber/jumping jack and 1 min excercise (leave 20sec for transition time)


1. Chair dips
2. Russian twists w/dumbbell
3. Bench press
4. V abs w/physio ball
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Arms up and out
10. Sit ups w/mat

Nutrition Tip:

It is as easy as 1-2-3!

A good rule of thumb is have your meal be 1 part fat, 2 parts protein and 3 parts carbs

You can adapt based on your goals. If I am really serious about cutting weight/seeing muscle gain, I up the protein and lower the carbs (never completely cutting carbs).

Here is an article from ISSA (where I recieved my certification). http://www.naturalbodybuilder.com/nutrientratios.html

Quote of the day:

"Fitness is the goal, aesthetics is a by product…We train for life and the unknown".

Bootcamp- 3 OCT (Wed)

Warm up: run lap .62 miles 

Workout:

30 min continuous:

100 jump ropes- reverse direction for last 25
20 bent over row (10 each arm)
15 box jumps
15 push ups
15 wall balls (15# ball)
5 chin up (palms facing towards you)
1 min plank
20 one leg straight leg dead lift (10 each leg)
30 air squats
25 mountain climbers (2 count)

Nutrition tip:

http://caloriecount.about.com/cc/calories-goal.php

Here is a website to show you how many calories to eat. It will help you lose weight, maintain your current weight or even gain weight if needed. Don't put in an end date and it'll tell you when you'll reach your goal by.

http://www.livestrong.com/article/536160-can-eating-too-few-calories-prevent-weight-loss/

      This is an article talking about making sure you eat the appropriate amount of calories daily. Eating too few calories is never my problem, haha, but eating 500 calories a day to lose the weight is not the way to do it. We want to lose this weight the healthy way and fad diets or starving yourself is NOT SUSTAINABLE. It is about a lifestyle change, not a lose weight and then gain it back program.

Quote of the day:
"Strive for progress, not perfection"

Bootcamp- 1 OCT 12 (Mon)

Physical Assessment:

WRITE DOWN ALL RESULTS IN YOUR JOURNAL so you can track your gains the next time we do this assessment

1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups

Waist Measurement
Height
Weight
Calculate BMI (google BMI calculator)


Week 1 Challenge:

Write down something each day this week that you like about yourself. One of the things has to be a body part. This is to start off bootcamp with positive thoughts.

Tip:

Important concept to THROW OUT THE WINDOW before you commit to join in 'Fitness Fellowship': "I am going to get bulky if I lift heavy weights"...FALSE. I thought that all my life and did low weights, high reps. My friend Dana Novinskie helped me see the light and I am in the best shape I have ever been by getting over that fear and reaching for the biggest weight I can manage without sacrificing form. I have never seen gains like I am seeing now. Here is an article supporting this and there are many others out there like this. http://jcdfitness.com/2011/08/attention-women-heres-proof-that-lifting-heavy-weights-will-not-make-you-big-and-bulky/

Nutrition:

Start nutritional journals today: Write down EVERYTHING that goes in your mouth and look up the calories.

Verse/Quote for the entire class:

"That which we have seen and heard we proclaim also to you, so that you too may have FELLOWSHIP with us...and indeed our fellowship is with the Father and with his Son JESUS CHRIST" 1 JOHN 1:3